Scott's powerlifting journal
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| SBradwell83 |  | ... | 16-04-2014 @ 07:25 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | lrogers75 said:Look forward to seeing the results of you running smolov, want to do it for the first time soon! do u still deadlift while running smolov? How much did you add to your squat first time around and did it affect your deadlift? Last year I just ran the 3 week mesocycle before the worlds and it took my squat from a competition 170 to 185 I didn't really deadlift at all last time and my deadlift more or less stayed the same. This time I'm running the full 13 week cycle I am gonna deadlift but only once per week working upto 1 heavy double plus speed work. See what happens. | ||
| Appetite | | ... | 16-04-2014 @ 09:35 |
 Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5592.5 kgs @ 80kgs UnEq | All the best with Smolov mate. Be interested to see how it goes. | ||
| SBradwell83 | | ... | 19-04-2014 @ 09:00 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | Cheers kit. First week so far so good glutes and lower back are hammered though. Training update 16/4/14 Squats Bar x lots 60x5 80x5 100x3 120x2 135x1 150x7 150x7 150x7 150x7 150x7 Back extension 55kg x 10 55kg x 10 55kg x 10 Abdominal crunch 35kg x 10 35kg x 10 35kg x 10 Easy session legs need to get used to volume | ||
| SBradwell83 | | ... | 19-04-2014 @ 09:04 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | 18/4/14 Squats Bar x lots 60x5 80x5 100x3 120x2 140x2 160x5 160x5 160x5 160x5 160x5 160x5 160x5 16kg Kettle bell swing / pull ups / trx row circuit 10 10 10 Foam rolling and stretches as lower back is taking a hammering. | ||
| SBradwell83 | | ... | 19-04-2014 @ 16:03 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | 19/4/14 Paused bench Bar x lots 60x5 80x5 100x1 110x1 All rest of sets done with 5 second pause 125x1 132.5x1 142.5x1 Spoto press ( pause 1" above chest ) 110x5 110x5 110x5 Incline dumbbell press / dumbbell pullovers 40kg dumbells x 5 40kg x 5 40kg x 5 Trx skull crushers / bicep curls Bw x 10 Bw x 10 Bw x 10 Bw x 10 Bw x 10 Nice easy session with plenty of assistance work. Just playing about with bench before I run smolov Jr in 2 weeks time. | ||
| SBradwell83 | | ... | 20-04-2014 @ 15:22 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | 20/4/14 Squats Bar x lots 60x5 80x5 100x3 120x2 140x2 155x1 170x3 170x3 170x3 170x3 170x3 170x3 170x3 170x3 170x3 170x3 16kg kettlebell swing / pullups / Trx rows Bw x 10 Bw x 10 Bw x 10 Week 1 of smolov done without too much trouble next week is where the fun really starts best get some calories down me tonight. | ||
| SBradwell83 | | ... | 21-04-2014 @ 14:45 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | 21/4/14 Squats.......again. Bar x lots 60x5 80x5 100x3 120x2 140x1 150x9 150x9 150x9 150x9 Paused bench Bar x lots 60x5 80x5 100x2 112.5x5 127.5x3 142.5x2 Dips Bw x 20 Bw x 20 Bw x 20 Trx skull crushers Bw x 10 Bw x 10 Bw x 10 Long but enjoyable session today start of smolov week 2 and legs still a bit sore from yesterday so was suprised with how easy the 4 sets of 9 were just as easy as last week. Also nice little bench session after with plenty of assistance again. | ||
| cooperpj01 | | ... | 21-04-2014 @ 17:59 |
 ta-ra then Member 564, 922 posts SQ 220, BP 175, DL 285680.0 kgs @ 74kgs UnEq | Nice work mate. Not sure how you get your head around squatting on consecutive days! Takes me 3 days just to be able to walk properly again! | ||
| SBradwell83 | | ... | 21-04-2014 @ 21:01 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | cooperpj01 said:Nice work mate. Not sure how you get your head around squatting on consecutive days! Takes me 3 days just to be able to walk properly again! Cheers mate. Last week my legs were really sore in the beginning but by the end of the week and today they are feeling suprisingly fresh think its just a case of sticking with it and getting them used to the volume. | ||
| GATES | | ... | 21-04-2014 @ 21:13 |
 What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5647.5 kgs @ 111kgs UnEq | you running smolov? | ||
| SBradwell83 | | ... | 21-04-2014 @ 21:24 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | GATES said:you running smolov? Yes mate just on week 2 of base meso cycle but running full 13 weeks this time. Did the 3 week meso cycle last year before the worlds and got 15kg out of it but it f**king killed me. | ||
| Appetite | | ... | 21-04-2014 @ 21:29 |
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5592.5 kgs @ 80kgs UnEq | Lots of lovely volume in here | ||
| SBradwell83 | | ... | 23-04-2014 @ 10:29 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | Appetite said:Lots of lovely volume in here Cheers kit good luck Saturday mate. 22/4/14 Deadlifts 60x5 100x4 130x3 150x2 170x1 190x1 212.5x2 Speed pulls 175x3 175x3 175x3 175x3 175x3 175x3 Wide pull ups / Trx rows Bw x 10 Bw x 10 Bw x 10 Nice steady session 212.5 felt heavier than it should but that's prob due to how much my legs and back are aching from all the squats. | ||
| SBradwell83 | | ... | 23-04-2014 @ 19:45 |
Member 3850, 516 posts SQ 212.5, BP 157.5, DL 240610.0 kgs @ 76kgs UnEq | 23/4/14 Squats Bar x lots 60x5 80x5 100x3 120x2 140x2 160x7 160x7 160x7 160x7 160x7 Pullups/16kg kettlebell pullover Bw x 10 Bw x 10 Bw x 10 Straight arm pulldown 10 10 10 Job done squats still feeling ok bit tired today after being up from 445am but form still good. | ||
| Sawyers | | ... | 23-04-2014 @ 20:00 |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Smolov. You mad man!  | ||
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